10.28.17

Good luck today Coach Matt, Coach Tom, Mary, & Terri at Halloween Havoc Throwdown!  Check below the workout for address to come out here in Waldorf to support your coaches and classmates!

Sport & Performance

1.deadlift 15-12-10-8 reps (start at roughly 35-50% of 1RM from 10.09.17 and add weight each set) in 15 min.

AMRAP in 10 min. of:

-20 cal. row/bike/ski

-10 front squat #225m #145f

-5 bar muscle ups

Fitness

1.front squat 5-5-5-5-5 work to a challenging 5 in 15 min.

AMRAP in 10 min. of:

-20 alternating leg stationary lunge

-10 front squat #95m #65f

-5 toes to bar

post rounds and reps to comments

Tickets are $5 and the Halloween Havoc Throwdown is being held at from 9am-4pm:

Capital Clubhouse

3033 Waldorf Market Place

Waldorf, MD 20603

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Looking for a repeat.

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